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Kettlebells are hardly new. To tell you the truth, they’ve been around since the first decades of the eighteenth century as far as anyone can tell. But over the past few years they’ve rocketed to planet wide fame, though, and as a result they’ve grown to be as common as any other fitness aid. And, why not? They’re straightforward, don’t call for much in the way of unusual gear, and anyone can do it. Of course, the more advanced moves shouldn’t be used immediately. So don’t run before you can walk, as the proverbial saying goes. The most appropriate weight for you is something you definitely must check out before you really get to grips with your Russian kettlebells. That said, when you use kettlebells in your exercises, it doesn’t take much. Giving guidelines by gender, the 18lb size is usually enough for women just beginning, and males just starting out will probably get optimal results using a 35 pounder. The weights are remarkably light – this is because with this workout, the burn comes more from the movement and not from how much weight is being used. It’s also wise to get an instructional book or DVD to guide you and make certain you carry out the procedures right.

The double-handed swing is what we recommend as the initial exercise you master on first taking up the Russian kettleball. As the origin point of many later routines, this must be learned in the early going – and it looks simpler than it is. Abrupt halts, awkward movements – these are the last thing you want. A useful health & safety suggestion is worth restating as you limber up – your shoulders won’t take repeated uses to lift the kettlebells. You should, instead, employ your hips. After you’ve mastered this maneuver, you should attempt the difficult techniques. Keep your exercise regime interesting by means of adjusting techniques, perhaps accompanied by a variety of music. As you get comfortable carrying out these exercises, look at introducing an additional set of Russian kettlebells into the workout program maybe with an assortment of weights. That way, you’ll make sure your muscles will be exerting at maximum effectiveness and avoid counter productive plateauing. Something we really must point out while we are at it is that the kettlebells will not help you increase your strength or aid in bodybuilding. You should, instead, look to them for weight loss and for general health advances and cultivation.

Personally, I recommend introducing a Russian kettlebell routine into a broader fitness program. How regularly you pick up the kettlebells is completely your own choice. With only a couple of sessions every week, it’s a no brainer to support your baseline physique. And if you ramp up to five or six you can be certain to lose excess fat and weight at a good pace.